Healthy Menu Options at Arby’s
Arby’s is an American fast-food sandwich restaurant chain with more than 3,300 restaurants. The restaurant is known for its classic Roast Beef and Beef ‘n Cheddar sandwiches. Arby’s products also include a deli-style Market Fresh line of sandwiches, Greek gyros, Curly Fries, and Jamocha Shakes. They also offer a variety of different sides and salads that are sure to satisfy your hunger.
Arby’s offers great sandwiches, but it is surprising to learn that they also have a number of healthy options available. Introducing Arby’s new range of healthy menu options including the Arby’s Roast Turkey Sandwich, the Arby’s All Natural Chicken Sandwich, and a 1/3 lb Fit Fare Angus Beef ‘n Cheddar. With a quick search of healthy fast food options, it’s clear that Arby’s is becoming a healthier option in the fast-food space.
Is Arby’s Healthy?
Arby’s is a popular fast-food restaurant chain that specializes in all things sandwiches. It’s probably best known for having “All the Meats”, and customer favorites include the Classic Roast Beef Sandwich and the Reuben. But you’ll also find fried chicken, sliders, and various other fast-food classics on the Arby’s menu.
We all know how difficult it can be to eat healthy food while dining out — especially if you’re eating at a fast-food restaurant — but if you have specific dietary requirements, it can be even harder.
So, is it even possible to find healthy options at Arby’s? And does it cater to special diets?
Arby’s provides complete nutritional and allergen information for all its menu options on the website, meaning there is no guesswork involved if you want to make healthy choices. There is also a list of all gluten-free items on the menu.
But if you don’t want to trawl through long tables of data and information (who’s got the time?), we’ve done the hard work for you.
Arby’s Healthy Menu
There is no specific “healthy” or “light” menu at Arby’s, but that doesn’t mean you can’t find healthier options. The Arby’s website has a link to a table of the nutritional information for everything on the menu, so you can make an informed decision about what you’re ordering.
Arby’s does have a Market Fresh menu, but these are more like deli-style choices than options that are particularly healthy — however, the Market Fresh range does tend to contain more fresh vegetables than the Signature Sandwiches, so they might be a good place to start if you’re looking for healthy food!
Healthy Options at Arby’s
If you’re looking for healthy food at Arby’s, it’s important to think carefully about what “healthy” means for you. Are you looking for low-fat, low-sodium, or low-calorie options? Would you prefer to up your vegetable intake? Or are you looking for something that caters to all these options?
Here, we’ve put together our guide to the healthiest options at Arby’s so you can feel confident that you’re eating the best food.
Healthy Sandwiches at Arby’s
Since Arby’s is known for its sandwiches, you’ll be pleased to know that there are a couple of pretty healthy sandwiches on the menu.
The Classic Roast Beef Sandwich is probably the most popular item at Arby’s, and the good news is that it’s a pretty healthy choice, too. It contains 360 calories and 14g of fat and is relatively low in sodium at 970mg. It also contains 23g of protein.
One negative is that this sandwich doesn’t come with any vegetables as standard. However, it’s easy enough to ask your server to add free veggies (red onion and diced jalapeno are both free of charge) or premium veggies (lettuce and tomato cost a few cents extra each) to your meal. Adding a nice selection of vegetables to your Roast Beef Sandwich would definitely make it a healthier option!
Another pretty good choice is the Turkey and Swiss Sandwich from the Market Fresh menu.
This comes with vegetables as standard, so you know you’ll be getting some good vitamins and minerals into your body without having to pay extra. It’s also got a whopping 38g of protein. However, it’s fairly high in calories at 720 calories per sandwich, it contains 28g of fat, and is pretty high in sodium, too (1930mg).
You could reduce these numbers by asking for no Swiss cheese or mayonnaise, which would make this a healthier choice.
Healthy Wraps at Arby’s
An even better alternative to the Roast Turkey and Swiss Sandwich mentioned above is the Roast Turkey and Swiss Wrap — it has the same ingredients as the sandwich but swaps out bread for a tortilla, which brings down the calorie and sodium content.
This wrap contains 530 calories and 25g of fat, and the sodium content is 1590mg. It has slightly less protein than the sandwich but is still at an impressive level of 37g.
You’ll also find all the same vegetables in this wrap as those in the sandwich.
Healthy Salads at Arby’s
Eating a salad while you’re out is always going to be a good way to get more vegetables into your diet, but it’s worth remembering that many fast-food salads are still high in fat and calories. Anything that comes with deep-fried chicken or a creamy dressing will be less healthy than salads with an oil-based dressing and roasted meat!
If you want a healthy salad at Arby’s, we recommend the Roast Chicken Salad with the Light Italian Dressing.
The salad itself has just 250 calories, 14g of fat, and 690mg of sodium. It also contains 25g of protein and is free from trans fat, making it the best choice on the Arby’s menu.
The Light Italian Dressing adds just 15 calories to your salad, though it is very high in sodium. If you’re watching your salt intake, you may prefer to choose the Dijon Honey Mustard Dressing instead, which is the next-healthiest dressing in terms of calories and fat — and only contains 230mg of sodium.
If you decide to opt for the Crispy Chicken Salad instead of the Roast Chicken option, this will be much higher in sodium (1170mg), fat (25g), and calories (430 calories).
Healthy Sides at Arby’s
Finding healthy sides at a fast-food restaurant is difficult if you don’t want to eat a small salad.
The Side Salad at Arby’s is definitely the healthiest choice of side; it contains just 70 calories, 5g of fat, and 110mg of sodium. However, it’s also a little… boring!
If you want a potato-based side dish, we recommend ordering 2 Potato Cakes. They contain fewer calories, less fat, and less sodium than a small portion of classic Curly Fries.
Healthiest Thing to Eat at Arby’s
The healthiest item on the menu at Arby’s (other than the little Side Salad) is the roast Chicken Salad with Light Italian Dressing.
However, if you’re more in the mood for a classic Arby’s dish, like a sandwich, your next-best choice is probably the Roast Beef Sandwich with added vegetables — great news for anyone who loves a classic!
Arby’s Menu Prices
Arby’s is a little more expensive than the real giants of fast food (think of the Dollar Menu at McDonald’s), but you can still get a lot of bang for your buck. Bear in mind that prices vary from state to state and restaurant to restaurant — it’s always worth checking out prices at your local Arby’s before you order.
The price of an average meal in Arby’s ranges from $5.69 (for a small Classic Roast Beef Meal) to $10.79 (for a large Half Pound Beef ‘N Cheddar Meal). Meals are served with a side of your choice (most people choose the delicious Curly Fries) and a drink.
If you don’t want a meal, you can find a Classic Roast Beef Sandwich (the cheapest sandwich on the menu) for as little as $3.29.
Market Fresh items are around the same price, with wraps ranging from $4.39 to $5.99 (or a couple of dollars more if you make it a meal). Arby’s also sells bargain-price Sliders for just $1.49, and you can find 3 Chicken Tenders for $3.69.
Sides are also good value at Arby’s: a small portion of Curly or Crinkle Fries costs $1.69 — the same price as a Side Salad.
Arby’s also offers limited-time deals in some of its locations, meaning you can save even more. Customer favorites include promotions like the 2 for $6 Value Menu, which allows you to choose 2 sandwiches.
Sign up to Arby’s email list to stay up-to-date on the best deals and offers.
It may not be the cheapest fast-food restaurant on the block, but you can order a lot of food at low prices if you know what you’re doing!
Arby’s Menu Pictures
Here’s a picture of the menu at Arby’s. Alternatively, take a look online to see the full menu available near you.
Does Arby’s Deliver?
Alternatively, some Arby’s locations offer in-store pickup, so you can order online through the website and pick up your order when it’s ready.
Arby’s Secret Menu
We’ve all heard the rumors about secret menus at our favorite fast-food restaurants and coffee houses, and Arby’s is no different.
One of the best things about eating at Arby’s is actually how easy it is to add items to your meal or customize your food, so even if you can’t see something on the menu, you can probably find a way to order it.
Probably the worst-kept secret on the Arby’s secret menu is the Meat Mountain Sandwich. In this sandwich, you’ll find 2 chicken tenders, roast turkey, ham, corned beef, smoked brisket, Angus steak, roast beef, and bacon, as well as a couple of types of cheese — it’s obviously not a great choice if you’re looking for healthy food, and it isn’t available at all locations, but it’s could be worth trying at least once!
Other tasty options you can order include a Super Roast Beef Sandwich, an Ultimate BLT Sandwich, and a tasty Bacon Beef ‘N Cheddar Sandwich — this one’s easy enough to order from anywhere, as you’re just adding bacon to the classic Beef ‘N Cheddar Sandwich (adding bacon is always a good idea, right?).
Don’t forget that you can ask your server to customize pretty much anything you order — sometimes you might be charged extra, especially if you’re asking for extra meat, but you can usually add extra cheese or swap out the type of bread you want for free. Don’t ask, don’t get!
Arby’s Dollar Menu
In the past, Arby’s ran a Dollar Menu promotion, offering great-value fries, snacks, and kids’ menu items for just $1.
These days, Arby’s isn’t offering a Dollar Menu, so bargain-hunters will have to order from the 2 for $6 Menu instead (if you’re lucky enough to be in a participating location).
Arby’s Nutrition Facts
If you want to find out the nutritional values of your favorite Arby’s meals, you can take a look at the nutritional and allergen information on the Arby’s website.
There’s also a full list of all ingredients used in every menu item. If, on the other hand, you’d prefer us to do the work for you, read on!
Arby’s Roast Beef Sandwich Calories and Nutrition
The Classic Roast Beef Sandwich at Arby’s (a popular choice) contains 360 calories, 14g of fat, 37g of carbohydrates, and 23g of protein.
If you choose to go for a Double Beef Sandwich instead, these values will obviously increase: 510 calories, 24g of fat, 38g of carbohydrates, and a hefty 38g of protein.
Arby’s Roast Beef Sandwich Ingredients
The main ingredients of the Classic Roast Beef Sandwich are simple — you’ll find just roast beef and a sesame seed bun.
The roast beef itself is mostly free from additives, with the exception of Sodium Phosphates. This ingredient is often used in cured meat products, but it could be unhealthy for anybody who has kidney issues.
In terms of allergens, people with soy and wheat intolerances should avoid the sesame seed bun (as, of course, should anyone with a sesame allergy!).
Arby’s Roast Beef Sandwich Recipe
Looking to recreate Arby’s Classic Roast Beef Sandwich at home? No problem! You can find a recipe for a copycat version of this tasty sandwich here.
Arby’s Chicken Sandwich Calories and Nutrition
Another popular option at Arby’s is the Classic Crispy Chicken Sandwich.
This contains 510 calories, 25g of fat, 48g of carbohydrates, and 24g of protein.
Arby’s Chicken Sandwich Ingredients
The ingredients for the Classic Crispy Chicken Sandwich at Arby’s are:
- Chicken fillet
- Shredded iceberg lettuce
- Star cut bun
The chicken fillet contains Sodium Phosphates as a preservative (again, it’s worth noting if you have kidney problems) and Maltodextrin — people with diabetes should limit their intake of Maltodextrin, as it can lead to surges in blood sugar levels. Eat with caution!
Arby’s Gyros Calories and Nutrition
The Signature Greek Gyro at Arby’s, while delicious, is probably not one of the healthiest choices on the menu.
It contains 710 calories, a whopping 44g of fat, 55g of carbohydrates, and 23g of protein.
Arby’s Gyros Ingredients
In the Signature Greek Gyro, you’ll find:
- Gyro meat (a blend of beef and lamb)
- Gyro sauce
- Gyro seasoning (a secret blend of spices and herbs)
- Shredded iceberg lettuce
- Red onion
- A folded flatbread
The Gyro Sauce contains MSG, which is a fairly controversial additive.
Some claim it causes headaches and asthma, though the FDA has stated that it is safe to use in foods. You can, however, be intolerant to MSG, so anyone with this type of food sensitivity should steer clear.
Arby’s Gyros Recipe
Sometimes, you want to eat your favorite fast-food items without actually having to go to a restaurant. If you want to cook Arby’s Greek Gyro at home, try your hand at this recipe.
Arby’s Chicken Tenders Calories and Nutrition
The 3-piece Chicken Tenders at Arby’s contain 370 calories, 18g of fat, 28g of carbohydrates, and 23g of protein.
If you’re ordering a larger portion and opting for 5 pieces (the temptation is huge!), these values will obviously increase: 610 calories, 30g of fat, 47g of carbohydrates, and 39g of protein.
Arby’s Chicken Tenders Ingredients
The Chicken Tenders at Arby’s are just strips of deep-fried breaded chicken breast, but you will find a number of artificial flavorings and preservatives in the ingredients list, including Disodium Guanylate and Disodium Inosinate — alternatives to MSG.
Arby’s Curly Fries Calories and Nutrition
A medium-sized portion of the ever-popular Curly Fries at Arby’s contains 550 calories, 29g of total fats, 65g of carbohydrates, and just 6g of protein.
Arby’s Curly Fries Ingredients
The ingredients for the Curly Fries at Arby’s are potatoes, vegetable oil, flour enriched with vitamins and minerals (such as iron and folic acid), and a range of secret spices, flavorings, colorings, and preservatives.
The flour coating means they are unsuitable for people with gluten allergies or intolerances, so coeliacs should stick to Potato Cakes instead.
Arby’s Curly Fries Recipe
Making curly fries at home can be difficult, but if you want to try it for yourself, take a look at this recipe for recreating an oven-baked version of Arby’s Curly Fries. Yum!
Arby’s Reuben Calories and Nutrition
The Market Fresh Corned Beef Reuben at Arby’s contains 680 calories, 31g of fat, 62g of carbohydrates, and 37g of protein.
It’s also pretty high in sodium, containing 2420mg — people trying to keep their salt intake down should probably order something else.
Arby’s Reuben Ingredients
The main ingredients for the Market Fresh Corned Beef Reuben at Arby’s are corned beef, Swiss cheese, thousand island spread, sauerkraut, and marble rye bread. All the components of this sandwich are processed food, so the sandwich will contain a number of preservatives and additives.
Arby’s Reuben Recipe
Fancy cooking up Arby’s Reuben at home? Take a look at this copycat recipe for Arby’s Market Fresh Reuben and try it for yourself.
Arby’s Low-Calorie Options
It can be tough to cut down on calories while you’re eating fast food, but here is a list of some of the most popular low-calorie options at Arby’s.
- Sweet Potato Waffle Fries (250 calories for a snack-sized portion)
- Roast Turkey Gyro (470 calories)
- Crispy Chicken Salad (430 calories without dressing — if you want to keep calories low, we recommend the Light Italian Dressing, which adds just 15 calories)
- Roast Buffalo Chicken Sandwich (360 calories)
- Classic Roast Beef Sandwich (360 calories)
- Turkey Slider (180 calories)
- Side Salad (70 calories without dressing)
When you’re looking for low-calorie food, remember to account for extras like sauces, dips, dressings, and even drinks.
A 22-oz cup of soda could add more than 300 calories to your meal!
Arby’s Low-Sodium Options
Fast food items are often very high in sodium. If you’re looking to eat low-sodium food at Arby’s, the following options contain the least amount of sodium.
- Sweet Potato Waffle Fries (105mg for a snack-sized portion)
- Side Salad (110mg without dressing — we suggest the Dijon Honey Mustard Dressing for a low-sodium addition, which adds 230mg)
- Roast Beef Slider (570mg)
- Roast Chicken Salad (690mg without dressing)
- Classic Roast Chicken Sandwich (860mg)
- Classic Roast Beef Sandwich (970mg)
When you’re trying to eat healthy foods, keeping your sodium intake down is key. Remember that any extras you add to your meal will probably contain extra sodium, too, so you might want to take a lighter hand when dunking your fries into dips.
Like most fast-food chains, Arby’s is not particularly well suited to people on the keto diet. Most of the menu consists of bread and other carb-heavy items, like fries or breaded chicken. There is no specific keto-friendly menu available at Arby’s, but you can find out the carbohydrate content yourself by checking out the Arby’s Keto page here on DietMenus, where we have listed all the menu items containing 20g of carbs or less!
There are a handful of good low-carb options that might be good choices for keto dieters. We recommend the Roast Chicken Salad, which has under 8g of carbs.
Remember to watch out for dressings — we suggest you choose from Light Italian, Balsamic Vinaigrette, or Buttermilk Ranch Dressings to keep added carbs to under 4g.
Another good option at Arby’s is to choose a slider rather than a full-sized burger or sandwich.
This is a great way to get your fix of Arby’s signature roast beef without going over your net carbohydrate allowance for the day.
The Roast Beef Slider and the Jalapeño Roast Beef Slider both contain 20g of net carbohydrates — this is fairly high for something quite small, and it will definitely limit what you can eat for the rest of the day, but you could always consider giving half of your bun to a friend to limit your carb intake.
As you might expect from a restaurant that specializes in roast beef, finding vegan food at Arby’s can be a real challenge. If you go to Arby’s as a vegan, you’ll have a very limited choice available to you, since almost everything on the menu contains either meat or an animal-derived product.
But it’s not impossible! We recommend ordering the side salad with no cheese. To jazz it up a little, you can dress this with one of two vegan dressings: the Light Italian Dressing or the Balsamic Vinaigrette Dressing.
If you’re in the mood for more of a treat, the Sweet Potato Waffle Fries, Curly Fries, and Potato Cakes are all free from animal products. However, they are all fried in the same fryers as meat products, so strict vegans will probably prefer to stick to a small salad instead.
If you’re looking for more vegan options at Arby’s check out our unofficial Arby’s vegan menu.
Arby’s Gluten Free
Since the menu at Arby’s features sandwiches and burgers pretty heavily, it probably comes as no surprise that finding gluten-free food at Arby’s isn’t exactly a piece of (gluten-free) cake. However, the restaurant has tried to make things easy for coeliacs and other people who don’t eat gluten by providing an allergen guide. We’ve made it even simpler by filtering all the Gluten Free options on our Arby’s Gluten Free page.
You’ll find a good range of gluten-free meats at Arby’s, though you won’t be able to enjoy them in a sandwich.
The Side Salad is a totally gluten-free option, and all 4 dressings are free from gluten, too. Since the menu is pretty easy to customize, ask your server if they can add bacon or roast chicken breast to your salad to bulk it out a little.
Alternatively, tuck into the Roast Chicken Entrée Salad.
The Sweet Potato Waffle Fries and Potato Cakes don’t contain gluten themselves, but they are cooked in the same oil as gluten-containing products, so if you have a severe allergy, it would be safer to avoid them.
If you’re eating at Arby’s at breakfast time, gluten-free items include the Breakfast Bacon, the Scrambled Egg Patty, and the Sausage Patty, so you could build yourself a gluten-free breakfast without too much effort.
Finding vegetarian food at a fast-food restaurant that prides itself on selling “the meats” is obviously a bit of a challenge.
There are no main meals on the menu without meat, but it is easy enough to eat vegetarian food at Arby’s by combining side dishes instead. It may also be possible to ask your server to hold the meat and build a sandwich with extra veggies — it’s worth a try!
Vegetarian side dishes at Arby’s include Curly Fries, Crinkle Cut Fries, Potato Cakes, Jalapeño Bites, and (of course!) the Side Salad. Mozzarella Sticks are another option. Just be aware that all fried items are cooked in the same oil as meat- and fish-containing products, so you may prefer to skip them.
If you’re not sure, go for something sweet instead — the Triple Chocolate Cookie and the Apple Turnover are both delicious options!
Arby’s Allergen Guide
If you suffer from a food allergy of any kind, you’ll be well aware that eating out can be a minefield.
The good news is that Arby’s includes a comprehensive allergen guide in its nutritional information, meaning it’s easy to figure out which items will be safe and which will be best avoided.
Arby’s Dairy-Free Options
If you’re allergic to milk and/or eggs, choices can be limited at Arby’s.
There are 2 items on the menu that are totally free from any milk and eggs, plus a few extra dips and dressings to bulk out your meal.
The Side Salad is one of these choices, as long as you order it without cheese. Enjoy this with the Light Italian or Balsamic Vinaigrette Dressings.
The Roast Beef is also free from both milk and eggs, so you could add this to your salad if you want to add a little protein.
There are also 4 menu options that contain no milk or eggs but are cooked in the same oil as milk- and egg-containing products — depending on the severity of your allergy, you may be able to eat these, but make sure to check with your server before you start.
These items are all fried foods: Curly Fries, Potato Cakes, Sweet Potato Waffle Fries, and the delicious breakfast item of French Toast Sticks.
Arby’s Peanut-Free Options
In what will certainly be good news for anyone with a peanut allergy, the food at Arby’s is not cooked in peanut oil. This means that nearly all menu items at Arby’s are suitable for people with peanut allergies!
The only items you’ll have to watch out for if you’re allergic to peanuts or tree nuts are the Shakes and desserts (i.e., cookies and turnovers), as well as the Bronco Berry Sauce that you might order as a dip for Jalapeño Bites.
These items are all made in a factory that processes peanuts and/or tree nuts, so it may be worth avoiding them if you have a particularly severe allergy.
Other than these limited items, people with peanut and tree nut allergies can eat with abandon at Arby’s — so dig into those Roast Beef Sandwiches without worry!
Arby’s Soy-Free Options
Soy is relatively prevalent in the food at Arby’s, so if you do suffer from a soy allergy, it’s worth reading over the allergen guide carefully and talking to your server before you place an order.
However, there are 9 soy-free items on the menu at Arby’s, as well as 5 additional items that are free from soy but cooked in the same oil as soy-containing products.
This means you should still be able to choose from a range of options.
The Prime Rib Cheesesteak or the Loaded Italian are great choices for anyone with a soy allergy, and we also love the Reuben.
The Roast Beef and Turkey Gyros are both free from soy, but the Greek Gyro has soy listed as an allergen, so this should be avoided.
Mozzarella Sticks and Jalapeño Bites can be added as soy-free sides to any meal, as can Curly Fries (Loaded or otherwise) or Potato Cakes — just remember they’ll be fried in the same oil as other items, so cross-contamination is a risk.
Want to find out more about Arby’s? We’re here to help.
Arby’s Opening Hours
Opening hours at Arby’s vary from location to location, so it’s always worth checking the opening times for your local store before you head out to eat.
Most stores open between 6 AM and 10 AM, and the majority close between 10 PM and 11:30 PM. This gives you a pretty sizeable window to get your roast beef fix!
Arby’s Phone Number
If you need to get in touch with Arby’s directly, the customer service phone number is 1-800-599-2729.
There are more than 3,400 Arby’s restaurants across 48 states. The only states without an Arby’s are Rhode Island and Vermont, so if you live in either of these states you’ll have to make do with a fast-food alternative.
Restaurants Like Arby’s
If you’re looking for restaurants like Arby’s, we have a few recommendations depending on what you’re craving. For classic fast-food items like burgers and fries, we’d recommend heading to fast-food giants like McDonald’s or Burger King. Here, you’ll easily be able to get your fill of fried chicken sandwiches and burgers, as well as fries and tasty sides.
Alternatively, if you’re more in the market for sandwiches, satisfy your craving with a visit to Subway or Jersey Mike’s Subs. Both are great for people with food intolerances because the menu is easy to customize and tweak to your preference.
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